Rethink your drink
! !
Rethink Your Drink What are you really drinking?
It is common knowledge that sugary and fizzy drinks are packed full of empty calories and chemicals which are inevitably bad for you. But did you know, you may be consuming just as many calories when purchasing a smoothie or a juice, even though this seems like the healthy opBon!? Do you know what ingredients are REALLY in your drinks? How they were made? Where they were made? How many calories you consume?
!
These drinks contain a high amount of sugar which can, with regular consumpBon contribute to weight gain, lead to obesity and type 2 diabetes, contribute to tooth decay and affect general health and wellbeing. Yet we conBnue to consume these beverages on a daily basis. Why?
!
Sugar can be an addicBve substance, and some studies have found sugar to be as addicBve as illicit drugs. Dopamine is one of the principal neurotransmiJers involved in substance dependence. Two of the major substances of abuse that increase dopamine levels are sugar and alcohol. Sugar is more powerful than cocaine or heroin (Perkins, 2012). The excess dopamine that is produced when consuming sugar spikes feelings of pleasure, however these excess dopamine levels take a long term toll on brain chemistry promoBng substance dependence (Perkins, 2012). It is important to limit sugar and decrease the risk of over consumpBon or addicBon. It is also very important to be aware of what other ingredients you are consuming in your beverages such as addiBves, preservaBves, colourings, ingredients etc.
!
Take a look at the quick fact sheet about sugar consumpBon. Some of these facts may surprise you: (The Cancer Council, Diabetes Australia and NaBonal Heart FoundaBon, 2014).
! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! !
Hidden nas4es
!
What you see is not always what you get. OZen consumers can be tricked by clever wording and markeBng into believing their beverage choice is somewhat healthy. This is a common occurrence when ordering fruit juices and smoothies etc. Fillers used in so called ‘healthy choice’ drinks may include ice creams, sorbets, yoghurts, fruit concentrates, and other sweeteners etc. Sweeteners can oZen be misread or misinterpreted as a natural choice, some of these can include ingredients such as: • Fructose • High-‐fructose corn syrup • Fruit juice concentrates • Honey • Sugar • Syrup • Corn syrup • Sucrose • Dextrose
! ! How many calories are you actually drinking? !
Calories in drinks are not hidden, in fact they’re printed clearly on the sides of soZ drink cans and boJles all over the world. The issue is, not nearly enough people read these nutriBonal labels and fully understand just how many calories are in their drinks and how this can affect their health. These calories can heavily contribute to weight gain, health issues and a generally unhealthy lifestyle (The Cancer Council, Diabetes Australia and NaBonal Heart FoundaBon, 2014).
!
Below is a list of common and popular beverages and the amount of sugar in each. You may be surprised!
Levels of Sugar in Common Beverages
! ! ! Drink
Serving size
Grams of sugar (per serve)
Calories (per serve) approx
Grams of Sugar (per 100mls)
Calories (per 100mls) approx
Coca Cola
375ml
40g
160
10.6g
42.4
Coca Cola
600ml
64g
256
10.6g
42.4
Sprite
600ml
61g
244
10.1g
40.4
Fanta
600ml
42g
168
11.2g
44.8
Solo
600ml
72.6g
290.4
12.1g
48.4
V (energy drink)
500ml
53g
212
10.6g
42.4
Red Bull (energy drink)
250ml
27g
108
11.0g
44
Mother (energy drink)
500ml
52g
208
10.4g
41.6
Gatorade (sports drink)
600ml
36g
144
6.0g
24
Powerade (sports drink)
600ml
34g
136
5.7g
22.8
Lipton ice tea – Peach flavour
500ml
34g
136
6.8g
27.2
Spring valley smart water
500ml
33g
132
6.6g
26.4
Vitamin water
500ml
27g
108
5.4g
21.6
(The Cancer Council, Diabetes Australia and NaBonal Heart FoundaBon, 2014)
!
There are 4 calories in every 1gm of sugar and 4 gms of sugar in each packet one teaspoon packet (16 calories). When you assess how many calories are in each serving of the above beverages, it’s evident that excessive consumpBon can lead to poor health and other side effects. Swap them out
!
!
When purchasing a juice or a smoothie, check the ingredients either on the boJle or ask the person at the counter exactly what is in the drink. Stay away from beverages with ‘fillers’ such as yoghurt, sorbet, ice cream etc as these increase the calorie count immensely. SBck to drinks with only 100% real fruit and veggies with only natural sugars. Fruit is naturally sweet enough without the added extras!
!
If you’re a coffee person, instead of opBng of a large coffee, swap it out for a smaller coffee. Try not to add sugar, as this only adds unnecessary calories your body doesn’t need. But, if you feel you must, opt for the smaller size. Why not add skim milk instead of full fat or even try your coffee black! Try to limit the number of coffees you consume in a week, try to cut down if you can and sBck to water. You’ll save money and you might discover a new and healthier alternaBve to coffee.
!
Generally, where you can, always opt for water. SBll or sparkling (if you to mix it up a bit) is calorie free and the best and most natural hydrator there is. Make sure you stay constantly hydrated during the day, keep a water boJle close by and refill when needed.
!
If you’re looking for something a bit or exciBng and enBcing, especially in the summer Bme when it’s even more important to stay hydrated, why not try these recipes (next page) for healthy and natural ‘vitamin’ water. These beverages are made with real fruit and herbs, packed with extra nutrients and no hidden nasBes. Their great for every day, entertaining or just something special on a hot day.
! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! !
! ! ! ! ! !
! Healthy homemade ‘vitamin’ water
! ! ! !
1) Lemon/cucumber: Mix in a jug: 10 cups of water + 1 cucumber and a lemon, thinly sliced + 1/4 cup fresh finely chopped basil leaf + 1/3 of finely chopped fresh mint leaves. Leave in the refrigerator overnight before serving.
!
2) Strawberry/Lime Mix in a jug: 10 cups of water + 6 strawberries and one thinly sliced lime + 12 finely chopped fresh mint leaves. Leave in the refrigerator overnight before serving.
!
3) Fennel/citrus First: infuse 1 to 3 grams of dried and crushed fennel seeds in 150 ml of boiling water for 5-‐10 minutes. Allow to cool. Mix in a jug: 10 cups of water + lemon juice (put the leZover lemon in the mix) + a small thinly sliced orange + 12 fresh chopped mint leaves + the infusion of fennel seeds. Leave in refrigerator overnight before serving.
!
4) Blackberry/Sage Note that a part from the berries, sage has a high anBoxidant content. Mix in a jug: 10 cups of water + 1 cup of blackberries that have been very slightly crushed + 3-‐4 sage leaves. Leave in refrigerator overnight before serving.
!
5) Watermelon/Rosemary Mix in a Jug: 10 cups of water + 1 cup of watermelon cut into cubes + 2 rosemary stems. Leave in refrigerator overnight before serving.
!
6) Pineapple/Mint Mix in a Jug: 10 cups of water + 1 cup of pineapple cut into cubes + 12 fresh mint leaves finely chopped. Leave in the refrigerator overnight before serving.
!
7) Apple/cinnamon Mix in a jug: 10 cups of water + 1 cup of apple cut into cubes + 2 cinnamon sBcks + 2 teaspoon of ground cinnamon. Leave in the refrigerator overnight before serving.
!
8.) Ginger/tea In advance: heat 1 teaspoon of ginger in two cups of tea, let it cool down. Mix in a jug: 10 cups of water with two cups of the ginger tea + 4-‐5 pieces of fresh ginger cut into cubes. Leave in the refrigerator overnight before serving.
! ! ! ! ! ! ! !
! ! ! ! ! ! ! ! ! ! References
!
Avena, N. M., Rada, P., & Hoebel, B. G. (2007, May 18). Evidence for sugar addicBon: Behavioral and neurochemical effects of intermiJent, excessive sugar intake. NCBI. Retrieved from hJp://www.ncbi.nlm.nih.gov/pmc/ arBcles/PMC2235907/ Perkins, W. (2012). The Role of Sugar Cravings and Dopamine. Retrieved January 17, 2014, from Courage to Change: hJp://couragetochange.com.au/arBcles/dopamine-‐and-‐sugar-‐cravings The Cancer Council, Diabetes Australia and NaBonal Heart FoundaBon. (2014, January 17). Retrieved from Rethink Sugary Drink: hJp://www.rethinksugarydrink.org.au/about
! For more informa4on !
For more informaBon about sugar content and health issues related to high sugar drinks please see hJp:// www.rethinksugarydrink.org.au/facts
Rethink Your Drink What are you really drinking?
It is common knowledge that sugary and fizzy drinks are packed full of empty calories and chemicals which are inevitably bad for you. But did you know, you may be consuming just as many calories when purchasing a smoothie or a juice, even though this seems like the healthy opBon!? Do you know what ingredients are REALLY in your drinks? How they were made? Where they were made? How many calories you consume?
!
These drinks contain a high amount of sugar which can, with regular consumpBon contribute to weight gain, lead to obesity and type 2 diabetes, contribute to tooth decay and affect general health and wellbeing. Yet we conBnue to consume these beverages on a daily basis. Why?
!
Sugar can be an addicBve substance, and some studies have found sugar to be as addicBve as illicit drugs. Dopamine is one of the principal neurotransmiJers involved in substance dependence. Two of the major substances of abuse that increase dopamine levels are sugar and alcohol. Sugar is more powerful than cocaine or heroin (Perkins, 2012). The excess dopamine that is produced when consuming sugar spikes feelings of pleasure, however these excess dopamine levels take a long term toll on brain chemistry promoBng substance dependence (Perkins, 2012). It is important to limit sugar and decrease the risk of over consumpBon or addicBon. It is also very important to be aware of what other ingredients you are consuming in your beverages such as addiBves, preservaBves, colourings, ingredients etc.
!
Take a look at the quick fact sheet about sugar consumpBon. Some of these facts may surprise you: (The Cancer Council, Diabetes Australia and NaBonal Heart FoundaBon, 2014).
! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! !
Hidden nas4es
!
What you see is not always what you get. OZen consumers can be tricked by clever wording and markeBng into believing their beverage choice is somewhat healthy. This is a common occurrence when ordering fruit juices and smoothies etc. Fillers used in so called ‘healthy choice’ drinks may include ice creams, sorbets, yoghurts, fruit concentrates, and other sweeteners etc. Sweeteners can oZen be misread or misinterpreted as a natural choice, some of these can include ingredients such as: • Fructose • High-‐fructose corn syrup • Fruit juice concentrates • Honey • Sugar • Syrup • Corn syrup • Sucrose • Dextrose
! ! How many calories are you actually drinking? !
Calories in drinks are not hidden, in fact they’re printed clearly on the sides of soZ drink cans and boJles all over the world. The issue is, not nearly enough people read these nutriBonal labels and fully understand just how many calories are in their drinks and how this can affect their health. These calories can heavily contribute to weight gain, health issues and a generally unhealthy lifestyle (The Cancer Council, Diabetes Australia and NaBonal Heart FoundaBon, 2014).
!
Below is a list of common and popular beverages and the amount of sugar in each. You may be surprised!
Levels of Sugar in Common Beverages
! ! ! Drink
Serving size
Grams of sugar (per serve)
Calories (per serve) approx
Grams of Sugar (per 100mls)
Calories (per 100mls) approx
Coca Cola
375ml
40g
160
10.6g
42.4
Coca Cola
600ml
64g
256
10.6g
42.4
Sprite
600ml
61g
244
10.1g
40.4
Fanta
600ml
42g
168
11.2g
44.8
Solo
600ml
72.6g
290.4
12.1g
48.4
V (energy drink)
500ml
53g
212
10.6g
42.4
Red Bull (energy drink)
250ml
27g
108
11.0g
44
Mother (energy drink)
500ml
52g
208
10.4g
41.6
Gatorade (sports drink)
600ml
36g
144
6.0g
24
Powerade (sports drink)
600ml
34g
136
5.7g
22.8
Lipton ice tea – Peach flavour
500ml
34g
136
6.8g
27.2
Spring valley smart water
500ml
33g
132
6.6g
26.4
Vitamin water
500ml
27g
108
5.4g
21.6
(The Cancer Council, Diabetes Australia and NaBonal Heart FoundaBon, 2014)
!
There are 4 calories in every 1gm of sugar and 4 gms of sugar in each packet one teaspoon packet (16 calories). When you assess how many calories are in each serving of the above beverages, it’s evident that excessive consumpBon can lead to poor health and other side effects. Swap them out
!
!
When purchasing a juice or a smoothie, check the ingredients either on the boJle or ask the person at the counter exactly what is in the drink. Stay away from beverages with ‘fillers’ such as yoghurt, sorbet, ice cream etc as these increase the calorie count immensely. SBck to drinks with only 100% real fruit and veggies with only natural sugars. Fruit is naturally sweet enough without the added extras!
!
If you’re a coffee person, instead of opBng of a large coffee, swap it out for a smaller coffee. Try not to add sugar, as this only adds unnecessary calories your body doesn’t need. But, if you feel you must, opt for the smaller size. Why not add skim milk instead of full fat or even try your coffee black! Try to limit the number of coffees you consume in a week, try to cut down if you can and sBck to water. You’ll save money and you might discover a new and healthier alternaBve to coffee.
!
Generally, where you can, always opt for water. SBll or sparkling (if you to mix it up a bit) is calorie free and the best and most natural hydrator there is. Make sure you stay constantly hydrated during the day, keep a water boJle close by and refill when needed.
!
If you’re looking for something a bit or exciBng and enBcing, especially in the summer Bme when it’s even more important to stay hydrated, why not try these recipes (next page) for healthy and natural ‘vitamin’ water. These beverages are made with real fruit and herbs, packed with extra nutrients and no hidden nasBes. Their great for every day, entertaining or just something special on a hot day.
! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! !
! ! ! ! ! !
! Healthy homemade ‘vitamin’ water
! ! ! !
1) Lemon/cucumber: Mix in a jug: 10 cups of water + 1 cucumber and a lemon, thinly sliced + 1/4 cup fresh finely chopped basil leaf + 1/3 of finely chopped fresh mint leaves. Leave in the refrigerator overnight before serving.
!
2) Strawberry/Lime Mix in a jug: 10 cups of water + 6 strawberries and one thinly sliced lime + 12 finely chopped fresh mint leaves. Leave in the refrigerator overnight before serving.
!
3) Fennel/citrus First: infuse 1 to 3 grams of dried and crushed fennel seeds in 150 ml of boiling water for 5-‐10 minutes. Allow to cool. Mix in a jug: 10 cups of water + lemon juice (put the leZover lemon in the mix) + a small thinly sliced orange + 12 fresh chopped mint leaves + the infusion of fennel seeds. Leave in refrigerator overnight before serving.
!
4) Blackberry/Sage Note that a part from the berries, sage has a high anBoxidant content. Mix in a jug: 10 cups of water + 1 cup of blackberries that have been very slightly crushed + 3-‐4 sage leaves. Leave in refrigerator overnight before serving.
!
5) Watermelon/Rosemary Mix in a Jug: 10 cups of water + 1 cup of watermelon cut into cubes + 2 rosemary stems. Leave in refrigerator overnight before serving.
!
6) Pineapple/Mint Mix in a Jug: 10 cups of water + 1 cup of pineapple cut into cubes + 12 fresh mint leaves finely chopped. Leave in the refrigerator overnight before serving.
!
7) Apple/cinnamon Mix in a jug: 10 cups of water + 1 cup of apple cut into cubes + 2 cinnamon sBcks + 2 teaspoon of ground cinnamon. Leave in the refrigerator overnight before serving.
!
8.) Ginger/tea In advance: heat 1 teaspoon of ginger in two cups of tea, let it cool down. Mix in a jug: 10 cups of water with two cups of the ginger tea + 4-‐5 pieces of fresh ginger cut into cubes. Leave in the refrigerator overnight before serving.
! ! ! ! ! ! ! !
! ! ! ! ! ! ! ! ! ! References
!
Avena, N. M., Rada, P., & Hoebel, B. G. (2007, May 18). Evidence for sugar addicBon: Behavioral and neurochemical effects of intermiJent, excessive sugar intake. NCBI. Retrieved from hJp://www.ncbi.nlm.nih.gov/pmc/ arBcles/PMC2235907/ Perkins, W. (2012). The Role of Sugar Cravings and Dopamine. Retrieved January 17, 2014, from Courage to Change: hJp://couragetochange.com.au/arBcles/dopamine-‐and-‐sugar-‐cravings The Cancer Council, Diabetes Australia and NaBonal Heart FoundaBon. (2014, January 17). Retrieved from Rethink Sugary Drink: hJp://www.rethinksugarydrink.org.au/about
! For more informa4on !
For more informaBon about sugar content and health issues related to high sugar drinks please see hJp:// www.rethinksugarydrink.org.au/facts
